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I am adding 10lbs to the deadlift every week. I am adding 5lbs to the squat every 2 sessions and I am adding 5lbs to the Bench every 3 workouts or so.

I am making steady progress on each lift bar the Standing Shoulder Press . . .so i have dropped the weight on that right back and will start building slowly each week again.

I am lifting 4 years or so at this stage . . .but much of it was wasted doing bodybuilding style workouts where I stalled and stalled and stalled. I knew nothing about progressive overload and was working to failure all the time . . .I never work to failure now. ( I still work hard mind )

My 1RM's are Bench 242lbs ( these are conversions from kg, my gym is all kg's )

Deadlift 420lbs
Squat 350lbs

These are lifts I have achieved, not estimates or pipe dreams.

I am currently in a caloric deficit as I said to you in my last post. Im eating about 180g Protein a day, 50g Fats and 280g carbs.

I will be following your advice into a reasonable surplus soon, 5/6 weeks time and starting a good long gradual bulk.

Although I am loosing weight at the moment . . .down from 202lbs 6 months ago to 182lbs . .I am building strength for the last 6/ 8 weeks since I started the 5x5's Stronglifts style. . . .I cut all my weights back and built up again.

I am now lifting for 5x5 a heavy weight that before I may only have lifted for 1x6 or 1x8 as part of a pyramid. So I am doing far more work . . .

Found your channel on YouTube; watched a few of your videos; subscribed; went on this forum; found a link to your Facebook; realized you studied Math and Astrophysics; went "Coooool!! that's what I'm doing too! herpderp"; realized that wasn't an actual conversation starter; decided to post it anyway.

It is around here. We like out science, science fiction, comic books and video games as much as lifting. Almost.

Quote:

However 2 weeks ago my lower back did not recover as quickly from the workout (Instead of 2-3 days it took about 10..), and I essentially panicked.

First and foremost I want to encourage you to take a few months and not try and push the weight. You want to practice form, get into a nice groove with deadlifts, and then slowly add about 5 pounds per week for a while.

Second, I sense your form is off and you are taxing your lower back. If you have a video, that would help. In the meantime, check out this information on proper deadlift setup:

I had a look at it, seems good. Alot in it. I assume the 'Rep Goals' is total for all sets? Reps are high ish . .I do far better on 3 - 5 reps. . . .

I am Box Squatting due to lumbar flexion in my spine . . . .The Box Squatting has been helping me correct and hold my form and shape.
Its not forever . . . but simply forcing knees out did not fix my flexion and my physio tells me its not due to lack of flexibility . . .It is working for me . . .I have lessened the flexion alot.

I suppose strength is my main goal . . .but I'd be lying if I said I didn't want to add some bulk . . . .but I've no interest in the bodybuilder type bulk. . . .

My gym doesn't have a leg press which can be plate loaded. It is a typical stack leg-press.

1) For Legs day 1, should I just keep using the leg press until I max the stack?
Or can I use another machine for the volume such as hack squats which my gym has and can be plate loaded?

2) Also, do you have any recommendations for forearm Size training? I've gotten over the "Strapless only" training so I'm not worried at all if my grip strength is weakened by doing extra forearm work.

I had a look at it, seems good. Alot in it. I assume the 'Rep Goals' is total for all sets? Reps are high ish . .I do far better on 3 - 5 reps. . . .

I am Box Squatting due to lumbar flexion in my spine . . . .The Box Squatting has been helping me correct and hold my form and shape.
Its not forever . . . but simply forcing knees out did not fix my flexion and my physio tells me its not due to lack of flexibility . . .It is working for me . . .I have lessened the flexion alot.

I suppose strength is my main goal . . .but I'd be lying if I said I didn't want to add some bulk . . . .but I've no interest in the bodybuilder type bulk. . . .